Yu fil bak se di klos we yu bin de wɛr trade, tayt smɔl naw? Yu bɛlɛ dɔn go bifo smɔl? Dis na rili prɔblɛm we bɔku pipul dɛn kin gɛt. Nɔ sɔprayz, ivin pɔsin we gɛt flat bɛlɛ gɛt sɔm bɛlɛ fat. Na nɔmal tin. Bɔt di bɔku bɔku dis fat ɛn di say we i de kin rili afɛkt wi wɛlbɔdi. So, i rili impɔtant fɔ mek wi no bɔt dis.
Tu kayn bɛlɛ fat de!
Fɔ tɔk am simpul wan, wi kin sheb di fat we de na wi bɛlɛ to tu men kayn.
1. Subcutaneous Fat: Dis na di layεr fכ fεt we de jis כnda wi skin. Dis na di saf pat we de fil fayn we yu tɔch yu bɛlɛ. Dis fat na di men rizin we mek klos kin stɔp ɛn yu bɛlɛ kin luk rawnd.
2. Visceral Fat: Dis na di kayn we wi fɔ pe atɛnshɔn to, ɛn di wan we denja pas ɔl . Dis fat de dip insay di bɛlɛ, rawnd impɔtant ɔgan dɛn lɛk wi at, liva, lɔng, ɛn insay. Dɔktɔ dɛn kin kɔl dis ‘Visceral Adipose Tissue’.
pan tap we sכm ``Visceral Fat'' nid fכ gi sכm protεkshכn to wi כgan dεm, fכ inkrεs pan in amoun nכto gud tin atכl. Imajin aw i kin pwɛl if ivin smɔl fat de rawnd di at.
dis dip fεt (visceral fat) nכto jכs sכmtin we de na wan ples. Na wan tisu we de wok. Dat min se i de mek tin dɛn ɛn ɔmon dɛn we de ambɔg wi bɔdi, we gɛt pɔyzin.
If yu gɛt bɔku bɔku fat na yu bɔdi, dat kin mek yu gɛt ay blɔd prɛshɔn, tayp 2 dayabitis, at sik, dimɛnsi (we yu nɔ de mɛmba fayn fayn wan), ɛn sɔm kayn kansa, lɛk bɔdi kansa ɛn kɔlon kansa.
So aw yu go ridyus dis bɛlɛ fat?
Di big mistek we bɔku pipul dɛn kin mek ya na fɔ jɔs ɛksesaiz dɛn bɛlɛ fɔ lɛ dɛn nɔ gɛt bɔku bɔku bɔdi. Mɛmba se wi nɔ go ebul fɔ lɔs fat frɔm jɔs wan pat na wi bɔdi lɛk aw wi want. Fɔ lɛ wi nɔ gɛt bɔku fat na wi bɛlɛ, wi fɔ lɛf fɔ it bɔku bɔku bɔdi frɔm wi wan ol bɔdi.
we yu lכs weit lεk dat, di fכs tin we de stat fכ dכn na di ``Visceral Fat`` we de na di bεlε. Fo men we dɛn de fɔ du dis.
| We | Wan simpul ɛksplen bɔt wetin fɔ du |
|---|---|
| Ɛksasayz | Fɔ mek yu gɛt wɛlbɔdi, yu nid fɔ du ɛksɛsayz fɔ at le 150 minit (30 minit fɔ wan de, 5 dez insay di wik). Bɔt fɔ lɛ yu lɔs yu wet, yu fɔ aim fɔ lɛk 225-420 minit (3.75 - 7 awa) insay di wik. |
| Lɛ yu bɔdi kam dɔŋ | No spɛshal ‘majik’ it nɔ de. Di nɔmba fɔ di kalori dɛn we yu de it fɔ smɔl pas di nɔmba fɔ di kalori dɛn we yu de bɔn. If yu it mɔ it dɛn we gɛt fayv (vɛjitebul, frut, ɔl gren) i go ɛp yu fɔ fil ful ɛn kɔntrol di we aw yu de it pasmak. |
| Slip | I impɔtant fɔ gɛt 7-8 awa slip we yu nɔ go ambɔg ɛvri nɛt. we yu nכ slip dairekt wan de mek di vishכnal fεt inkrεs. |
| Strɛs | We pɔsin strɛs fɔ lɔng tɛm, dat kin mek di bɔdi in kɔtisol ɔmon bɔku. dis de mek pipul dεn want fכ it swit εn fεt it dεm bכku, we de mek di fεt we de na di bכdi kכlכshכn kwik kwik wan. |
Aw fɔ pik fɔ du ɛksɛsayz?
εksεsayz lεk `Crunches` εn `Sit-ups` de mek yu bכdi mכsul dεm strכng. bכt yu nכ go si 'siks pak' te di fεt layεr we de pan tap dεn mכsul dεm de rεdכks. So, yu fɔ pe atɛnshɔn pan ɛksesaiz dɛn we de bɔn mɔ kalori.
- Kadio: Ɛnitin we de mek yu at bit mɔ ɛn mɔ, lɛk fɔ waka kwik kwik wan, fɔ jok, fɔ dans, ɔ fɔ ple tɛnis.
- Strɔng Trenin: Tin dɛn lɛk fɔ es wet ɛn fɔ push-ap. Dɛn tin ya de bil mɔsul ɛn mek wi mɛtabolism bɔku. Dis min se di rit we wi de bɔn kalori ivin we wi jɔs tinap stil de go ɔp.
Yu kin yuz di "Talk Test" fɔ mɛzhɔ di intensiti fɔ yu ɛksɛsayz. If yu kin tɔk nɔmal wan we yu de du ɛksɛsayz, na low intensity. If yu kin tɔk wit smɔl tray, na midul intensiti. If yu gɛt prɔblɛm fɔ tɔk, na ay intensiti. If yu want fɔ lɔs yu wet, yu fɔ de na midul ɛn ay intensiti lɛvɛl.
Di tin we impɔtant pas ɔl: If yu nɔ ɛva du ɛksɛsayz bifo, ɔ if yu gɛt ɔda mɛrɛsin, i impɔtant fɔ tɔk to yu dɔktɔ ɛn aks fɔ advays bifo yu bigin fɔ du nyu ɛksesaiz program.
Mek wi chenj di we aw wi de it.
No spɛshal it ɔ drink nɔ de na di wɔl we go mek di bɛlɛ fat mɛlt. So fɔgɛt bɔt di tɔk bɔt apul sayda vinega ɛn prɔtin shek. We yu lɔs yu wet wit di rayt it, di bɛlɛ fat bak go go dɔŋ ɔtomɛtik wan.
- Fɔ it dɛn we gɛt fayv: Put tin dɛn we gɛt bɔku fayv we kin sɔlv, lɛk ɔts, bins, apul, karɔt, ɛn bali. Dɛn tin ya kin mek yu nɔ ebul fɔ digest di it, ɛn dis kin mek yu fil ful fɔ lɔng tɛm. Dis kin ɛp fɔ kɔntrol di we aw pɔsin de it pasmak.
- Wul grens: Pik ful gren bred, bran rays, ɛn ɔts insted ɔf wayt bred.
- Wata: Pan ɔl we fɔ drink wata nɔ de ridyus di bɛlɛ fat dairekt wan, i de ɛp bɔku pan di we aw yu de lɔs yu wet.
- I de gi di ɛnaji ɛn wata we yu nid fɔ du ɛksɛsayz.
- Wata impɔtant fɔ mek di fat bɔn.
- Di bɛst we we nɔ gɛt ziro kalori pas drink we gɛt shuga ɛn drink we gɛt swit.
Ɔda tritmɛnt dɛn ɛn di rɔŋ we aw pipul dɛn kin tink
Sɔntɛnde, dɛn kin nid fɔ gɛt mɛrɛsin fɔ pɔsin we fat bad bad wan.
- Bariatric Surgery: Dis na ɔpreshɔn dɛn we dɛn kin du fɔ ridyus di wet. dis dεm dεn tu de ridyus di amoun fכ ``Visceral Fat`` bכku bכku wan.
- Mεdikeshכn dεm fכ lכs mεdikeshכn: dεn sho bak se nyu mεdikeshכn dεm we dεn injεkt lεk `Semaglutide (Wegovy)` εn `Tirzepatide (Zepbound)` de ridyus di bכdi fεt εn `(Visceral Fat).` dεn fכ כnli tek dεn ya כnda dכkta in supavεshכn .
Nɔ gɛt di rɔng aidia bɔt liposuction! `Liposuction` na kכsmεtik כpεrayshכn we de pul fεt כnda di skin (Subcutaneous Fat). i nכ de pul di denja `Visceral Fat` we de rawnd di כgan dεm. So, `Liposuction` nɔ de ridyus di risk fɔ sik dɛn lɛk dayabitis ɛn at sik.
Aw yu go no if yu gɛt bɔku fat na yu bɛlɛ?
di vishכral fεt nכ kin mכsu kכrekt wan if dεn nכ du MRI skan. Bɔt wan simpul we de. Dat na bay we yu mɛzhɔ di say we yu wes de rawnd.
Stand, tek wan tep mɛzhɔ, ɛn put am rawnd yu wes, jɔs ɔp yu nɛv. Di tep fɔ paralel to di grɔn ɛn nɔ fɔ tayt pan yu skin.
- Fɔ uman dɛn: Di say we di wɛst fɔ pas 35 inch .
- Fɔ man dɛn: Di say we di wɛst de rawnd fɔ smɔl pas 40 inch .
if i hכy pas dεn valyu dεm ya, na gud indikεtכ fכ se yu kin gεt εksyכs `(Visceral Fat)`.
Wetin na ‘Skinny Fat’?
ivin if yu tכn כ yu gεt nכmal wet, yu kin stil gεt εksyכs `(Visceral Fat)`. Dɛn kɔl dis kɔndishɔn `Skinny Fat'. Di rizin fɔ dis na di jɛnɛtik inflɔwɛns ɛn di layf we pɔsin kin sidɔm. Na dat mek i impɔtant fɔ mek ɛnibɔdi we gɛt ɛni bɔdi saiz fɔ kɔntinyu fɔ du sɔntin.
Mɛsej we dɛn kin kɛr go na os
- Tu kayn bɛlɛ fat de. wi fכ bisin mכst nכto di fεt we de כnda di skin, bכt wit di dip fεt we de dכn rawnd di כgan dεm (visceral fat).
- Yu nɔ go ebul fɔ lɔs fat bay we yu de target jɔs yu bɛlɛ. Di we we go wok pas ɔl na fɔ lɛf fɔ it bɔku bɔku it dɛn ɔlsay na yu bɔdi bay we yu de it tin dɛn ɛn ɛksesaiz.
- Di bɛst rizɔlt kin bi bay we yu jɔyn ɔl tu di kardio ɛn trɛnk trenin.
- Ridyus shuga, ɔyl, ɛn it dɛn we gɛt flawa ɛn ad mɔ vɛjitebul, frut, ɛn ɔl grens we gɛt fayv to yu it.
- Fɔ gɛt 7-8 awa kwaliti slip ɛvride ɛn fɔ manej strɛs impɔtant fɔ ridyus di bɛlɛ fat.
- I rili impɔtant fɔ go to yu famili dɔktɔ bifo yu bigin ɛni program fɔ lɛf fɔ it bɔku bɔku it, mɔ if yu gɛt ɔda sik dɛn (lɛk dayabitis ɔ ay blɔd prɛshɔn).
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